Top position – Head in neutral position to your body, glutes and quads locked and engaged

While descending – Inhale in your lungs and belly, activate your core (imagine like you will get punched in abs and squeeze them)

Movement down – First break at your hips (push your hips back) than at your knees

Movement down – Push your knees out and screw your feet into the ground and out

Bottom position – Push your chest forward and straighten your back

“Sit” back and put weight on the back of your feet (you should feel tension in your glutes and hamstrings)

Movement Up – Exhale on your way back to top position and push kettlebells to top position above your shoulders

Fully extend your arms and activate your shoulders and shoulder blades, pause for one second

“Drop” kettlebells back to shoulders and proceed to squat

SWING

Swing is ballistic exercise with a goal of extending and flexing at your hips as fast as possible.

Body posture (knee bend, stance, back posture, head direction, arms) are same like you are doing Romanian deadlift. The only difference is kettlebell position, arm movement and speed.

First, you need to pull kettlebell from the floor, back through your legs (only active pull with your hands). Every movement after that is initiated through your hips.

Your arms are extended but relaxed with only one task, to hold kettlebell. You don’t use them actively.

Hips should reach maximal extension while kettlebell is in far back position and then they need to “snap” fast forward to propel kettlebell to chest hight. In that position, hips are locked and your butt is contracted. You don’t need to lock your knees. Don’t arch your back and/or lean backward.